I remember this one from back when. It hurt.

Wow 105 Burpees...I no to sure what to say except...IT GONNA BE FUN!!!

ugh.. appropriate song at the end of the video. This one should be fun.

Take off the hat! You won't overheat. ;)

Holy moly, finally a repeat workout that I've never done, only heard about.... My quads are gonna explode on this one.

Work out at a small gym. Doubt they'll let me take the barbell out on the street to do the lunges. Any suggestions for alternate exercise with same impact? Thanks in advance.

Kevin,

I do the walking lunges in my small basement. It may not be the best, but I take 4 or 5 lunges in one direction and turn around and repeat. I figure each stride is about 3 feet for me, so that's about 16 or 17 steps total per 50 feet of walking lunges. It could add a couple extra seconds per round, but I can't complain that it hurts my time. If I wasn't turning around, I'd be doubled over anyway.

MC

champ,
I had the same exact thought. I guess I'm just used to seeing Ross Enamait's burpees...

Nice Coach,
....Let your knee gently kiss the ground on each lunge, that cracks me up.
On round five it's

... leave your knee on the ground and gently go back and pick it up after your through. You guys are the best.

I remember after about 45 minutes of flutter kicks down in Key west and the scuba stud saying .... you may be feeling a slight burn in the thigh area now.....

Have Fun, Train Hard,

Billy

Wow. My burpees sucked!!!! B

This is my first week starting Crossfit, and boy is it kicking my a$$! But I love it so far... Just trying to find creative ways of doing the exercises at my commercial gym without getting kicked out. Anyway, on to my question: Is time GOD on a timed workout? Meaning, is it better to loosen up on form and/or drop the amount of weight used to get things done as quickly as possible? Or is okay to take a short rest in between rounds to muster the energy to do things as RXed? There's obviously room for interpretation here on what is a "rest" and what is "loosening up form", but I'm more looking for a general rule of thumb...

Jason,
The idea is to do the workout with correct form as fast as you can. If that means you need to break up the sets, do it. If you can do the workout without scaling it (lightening weights or subbing exercises) do it and work on improving your time. Hope that helps you out.

Burpees!!!!!!!!!!!!!!!!!!!!!!!!!!

Thats a lot of Burpees!!!!!!!!!!!!!!!

Lunges should be easy but the Burpees!!!!!!!!!!

:>

This was my first WOD (on 7/21/05).

Wild.

Time flies.

Speaking of time, I would love to compare times but I am on the wounded list due to "a high grade partial tear involving the anterior aspect of the vastus medialus muscle at its juncture with the quadriceps tendon with almost complete muscleotendinus disconinuity" - yes i copied that from the MRI.

It's apparently what happens when one slips during a squat clean and drops a barbell on his knee. I am following the working out wounded journal and have put together a list of WOD's from the last 14 h a busted knee. Have fun, I miss most the WOD's but will really miss this one!

Welp ...

This newbie ain't gonna impress no one - but I did manage to finish this time. In an body shattering 17:45 ... Nice feeling, actually.

lunges - did 50 STEPS, sets of 10 (less kissing in later sets). I have long legs. 50 feet would have been done in 15 steps.

21 burpees - sets of 7

did 3 reps, 10 min per rep. was not pushing it. had to leave and get other things done. will do better next time. Under 30 min - 29:51

I cannot access the videos.

#12 Brendan, awesome showing. Hey, a good burpee for us is being able to slip a sheet of paper under our feet. You were skying!

BTW one of our fire fighters, Jamie Baer, made it out to HQ to workout last week and commented that the WOD is a lot harder when not all pullups are counted (hah, good for him that slacker). He also said he learned how to kip properlly. Overall a great time.

Been loving the vids but this one is like watching 'Jaws' before going surfing.

Horrible. Took the past week off due to bad knee pains following last weeks squats, and ate nothing but junk food (we got a new kitchen installed, so take-away only!). I was also sick with some flu thing, and I guess I'm not quite over it. I only did one round, and that took me 4m:43s to do. Only 3 things gave out on me - knees (lunges not good!), throat/lungs (still hacking cough), and obviously I pulled a heartilage. Not impressed with my effort - I think I spent more time writing my excuses down than I did working...

video broke

videos broke

33 yom/ 220

WOW! First time for this one and it is all it is cracked up to be. Feel the burn baby!

CFWUx3
as RXd
19 min

Subbed 65# SDLHP x 21 for walking lunges
18:35

Wow. That's a good one.

CFWUx3
17:45

My Burpee form sucked, though. The pushup portion of it devolved into a twitch, rather than a real pushup. I'll be adding them into the warmup so I can get better at them.

Felt the hangover from the Thruster/Row WOD which I did last night.

As much as this one hurt this morning, I think this afternoon could be worse.

Note: No bar, so first walking overheads were with 20 lb dbs. Next 3 were with 15s. Hard to control in 3 dimensions.

As Rx'd
Time: 11:27

44 / 199

17:57

As RX'd 18:20. First time doing it. Never thought I would say it, but the overhead lunges with the 45# was a welcome break between the burpees!!! I thought I was going to die, and a light kiss turned into my knee making out with the ground around set 4. Great workout, will definately be able to improve time, lotta sucking wind time in there to take out. Great!!!

Had a lucky break to do today's WOD. I'm on the road, so thought I'd have trouble finding a gym. Turns out my hotel has a partnership with a local big-name gym for $5 per day. Since I was so early, I had the large aerobics room and a 45# bar to myself. I paced off 50ft as best I could. Turned out to be about 15 lunge steps. It sucked, but went quickly.

Time: 14:34
Age: 28
BW: 165

Video took some time to download, so I decided to workout while the computer took its time. Glad I did or I may have completely altered the WOD. Good work to everyone who completes this one.
Only had one Oly bar (being used, of course) so I subbed two 10# DB's. 15:40 with screaming legs afterward. Great workout!

19:02
My shoulders are still aching from the 300 sdlhp two days ago. Arrrrrggggg...feel the burn!!! Pain is weakness leaving the body!

I'd like to see video of a sub 12 minute as Rx'd on this one...

Age 30, 181#, 5'10"

18:55.

Burpees suck.

15:23 as Rx'd

age-40
bwt-210#
time as rx'd- 21:00

Brendan,

You are the freakin man. Dude I died after 4 rounds (which took me a miserable 29 minutes). LOL!

18/M/185
as rx'd
15:58

Either 15:45 or 21:00... I lost count

13:40 as rx'd

What is a burpee? I can not get the videos to work?

43 m, bw 177
cfwu x3
5 rds each
used 40# bar
burpees broken into sets of 7
23:22
Sucked haaard

38 yo/177lb

Whaaat? And put my Pendlay bar on the concrete?

As Rx'd--18:05. Great workout! Thanks Coach and crew!

Forgot to start my clock, somewhere around 20-25 minutes. My wife beat me on this WOD. She is the burbee King of the family

CFWUx2

17:49

This looks painful....

CFWUx2

18:03

Hammys still tight from row/thruster workout
thought this one would suck - it did
Form on lunges could use a little work
Burpees kicked my butt, kept doing 8-count bodybuilders out of habit plus the jump
19:45
sucking serious air the whole time

14:56

4 fully grown men impersonating newborn deer and swearing. excellent WOD.

This was one of my first CF workouts. And it still is in the top 3 on my all time suck meter. Cates, I'm sure you remember. It actually took me longer to recover then it did to do the WOD, something like :11.

Get some....

WU: 25 min. run + 1 x CFWU
Wod: 13:47

Could I ask what a few acronyms are please? CFWU, "Rx--d 18:05"

17:51...yup, as I thought

27yo 200lbs

13:00

subbed 20lb db each arm to navigate through gym

ashman:

CFWU = crossfit warmup. Anticipating your next question: Look at the FAQ.

rx = as prescribed

18:xx = time taken to complete as rx'd

CFWUx3

19.57 (the longest 20min of my life)

150# 22/m

13:06 as rxd

after the first 5 burpees a just laughed because my legs hurt so bad. Loved this workout. My gym thinks im nuts though. I'm taking the O-Bar from the bench rack and bringing it to the other side of my gym where there is an aerobic room to do lunges. I think its great. Hopefully I wont get kicked out though.

Is a round down and back or just one way?

278#'s/43 yom

50% week plus I caught a nasty cold.

5 rounds for time of 25# DB's Overhead walking lunges x 10 steps and 10 burpees.

10:52

14:08
sub 20lb medicine ball

13:11 as RX'd

Nice workout. Felt like a good day for metcon!

Just watched the video, Nice work B.

19:33 as prescribed. My gym is space challenged -- I could only take 4 to 6 lunges with the bar overhead and then to turn had to lower the bar and turn in vertical and then get it back up. Full CF burpees vs. last time. The pushup just kills me!

That really sucked. One of those workouts that looks not too bad on paper. Wrong.

CFWUx3

As Rx'd

31 minutes. Unreal how long it took. Those burpees killed me. Killed me.

23m/5'9"/178

Only did 3 rounds due to time constraints.
Sub'd in-place lunges instead of walking.

14:30

CFWUx2

Did as Rx'd - 15:49

A guy from the gym said in reference to Burpees, "I used to have to do those when I was a pledge". To that I said, "I do it for fun". Thanks for the hazing coach.

Bwt: 132

As Rx'd: 8:20

I'm begging for some muscle ups or something tomorrow with they way I can tell my butt cheeks will be feeling.

Been doing this for 8 months or so. First time with this monster. hardest WOD yet IMO.

Did 25 lunges per round, probably closer to 75' based on comments above. Really forced myself into good form on both exercises...did not make it all the way through, but my form held until the tank was empty.

4th round knock out during burpees. Too tired to puke.

Hmm I used to be better at burpees. Then again, I wasn't mixing them in with oly bar lunges...

Saved by the bell on this one... had to go to class after 4 rounds of lunges and 3 of burpees.

Which basically means I was way too slow :P

M/74/212/42yoa
After the vid from two days ago, I got up this AM thinking we'd being doing Fran, which I did, 2:38 improvement from first Fran in early Feb.

Losing 12 pounds of belly works wonders for pull ups. Doing hundreds of pullups also helps a bit. Mine still suck but the progress from 2 months ago is very gratifying.

It's become so quiet around Camp Cupcake these days it catches my ear when there's a shot I can hear. Based on the favorable reviews above, I "look forward" to doing today's WOD.

bw 150#
16:38

Tried something different:
Max pullups & same# OHS 65# repeated for 10 minutes - 14+5+5+3+2+3+2+2=36 each

as Rx'd---XO was the winner today with an astounding 12:37, Doc not far behind with a 12:48, and the FSO had the displeasure of going first, his time was 21:19. This WOD brought the scunion on us. Thanks crossfit!!!
-Doc

CFWU x3

as Rx- 11:06

I'de never done this WO before so I set a goal of 18:00. Awesome workout, burn so gooooddd!

8:58 as RX'd

burpees with a push up,jump, and a clap above the head each rep.

9 secs. faster than last time

Is the WOD supposed to be your only workout of the day? If you do the WOD in the am, what would you do later in the day.
Today's time 10:45

I only did 3 rounds with 20# DB's.

20:15

Age: 41
BW: 167

CFWUx3

screwed up, did 25 burpees per round. Wish I could use that as an excuse for my crappy time...

26:10 - fighting Pukie the whole way.

Male
Age: 30
Bwt: 135

Wow, that was tough!

CFWU x 5

Knew I wasn't going to make the 5 rounds with the workout, so did 3 and added a jumping pull-up to the burpees.

22:22

CAN'T WAIT. WOD LOOKS GREAT.

QUESTION FOR SOMEONE? WHEN I DO ROPE CLIMBS EVEN A COUPLE MY ELBOW JOINT STARTS TO HURT AND NORMALLY IT TAKES A FEW DAYS TO RECOVER. SHARPER CONSTANT PAIN. I'VE TRIED TO DO ONE A DAY AND WARM UP TO MORE, BUT IT DOESN'T MATTER SAME PAIN. NO OTHER EXERCISE DOES THIS. IS THERE A WAY TO BUILD THAT JOINT, MUSCLE OR WHAT EVER?

CFWx2
12:23 as rx'd. Loved the overhead lunges, burpees whipped my butt. Followed w/ medicine ball and kettlebell work. Felt really good after the WOD (a first!). Thanks Coach!

37yoM/5'8"/150 lbs

First day back from 10 day layoff after hip flexor/hamstring/rhomboid strain. I can still feel the hip flexor (epecially when it's the trail leg on the lunges), so I only did 1/2 strength.
Somehow, in the interveneing 10 days, all of my workout partners have quit me. Bummer. Lone CFer again.

CFWU X 3
25 ft 45#OH Walking Lunges, 10 Burpees

8:43 - where oh where did my wind go?

Finished with some KB and Handstand Practice.
Iced after.
Great to be back!

49 yom

Time 18:30

OMG!!!!

I think coach is a mind reader. I was just thinking last night that I needed something to help with better endurance for Krav Maga sparing....and here it is!!!!

27 male 165lbs....15.50:23

21 minutes with 20kg bar

5 Rounds

50 ft walking lunge with 15# bar
21 burpees, no push-up, with jump

22:29

Much better than last time when I used a 9# bar and it took me 39:32.

I did something similar last night; 5 lunges and then 5 over-head presses, repeat with the 45 lb. bar for 100 yards. Picked it up from Mark Twight's Gym Jones site, except he does it something like 400 yards; amazing. They are t-o-u-g-h, and I am sore as heck today.

I'll try these next time, for sure!

31 185#

subbed 30# db's (carried low, not overhead)

16:45

whipped after it was over

THE NOOBIE FILES:

Week One on CF in the books. I am weak and slow. I wanted to do some work outs before posting so now you can all point and laugh.
I am 5'10, 210 lbs. 35 yom. Does not being able to get up after my last bupee count as working to failure?

The facts: 3 sets 19 minutes and a near Pukie experience, saved only by the cool, loving concrete under my cheek.

I WILL do more, better, faster- come to me Pukie!

3 days behind had to do Sat and Sun WOD's... ouch.

Sat WOD:
133X3
133X2
143X2
153X2
163X1
163X1
173X1
183X1 (failed once, got it on second attempt)
183X1

Sun WOD
Sub 99lb thrusters (kg bumpers, 4lbs heavy is better than 6lbs light)

22:00 as rx'd

Weights and C-II were in different buildings had to run back and forth.

13:42 with 20 lb vest, chest to deck "yeah burpees"

JeffT
thats a sick time. I'm going to crush my old time with much more explosive burpees next time. B

Major scaling. I usually drop down the weight, but since the only bar available was 45lb scaled the distance and # of burbees.

32ft Overhead walking lunges (12 steps)
15 burbees
for 5 rounds
19:20

Either 45lb bar or 45lb plate so we wouldn't have to share...

JJJ: 25:00
JRM: 26:45
TDF: Knee problems so modified
JF: 23:00
AJD: 21:10

13:02 as rx

3 rounds
7 kb swing 2 pd
7 thruster 95 lb
7 pull-up
3:15

37 bw190
as rx'd
13:22

Man, I got wrecked by this one. My first time doing either exercise.

21yo male 168lbs

CFWUx2 (no pushups, some balance work instead. only 7 pullups.)

38:00
all sets broken

You know how the guy in the video looked after he finished? I looked like that after every 6 reps.

also I subbed 20lb dumbbells for the bar since I wasn't going to be able to do the lunges at my gym.

as rx'd 14:25
Great video!!!

23:25, substitued 20# for the final three sets of OH Lunge.

31yo male, 186#, sixth crossfit workout of my life. I was motivated to start after SSG Josh Hager's death.

I'm hooked.

Marcus #90,
I don't think anyone is going to point and laugh, most (including me), will point and remember: Oh, yeah, I remember my first week. Welcome to the "way harder than it looks/sounds" club. Keep it up!

18:45, sub'ed 20# DB's
M 50 69 180 CFT 715

36yom, 155#. As rx'd, 13:31. First day back in awhile - good times.

Brendan, I think you did awesome! I'll be lucky if I can pick my body up from the ground by the end of this!

#92 Brent- Awesome!

8:07 as rx'd

thanks Brendan for the push, and believe me your burpees were fine

pre-snatch balance
post-tabata push ups off 4 inch parallettes - 6

not exactly as rx'ed -- 50yds uphill lunge, 21x jump+clap burpees

3 rounds

7:58

44/5'8''/165

16:40 as RXed

We all agree - that's a lot of Burpees!

28/M/185
CFWUx3

13:45

I have a knee injury and both the impact from the burpees and the bending/weight distribution in the lunges would be really painful. Can anyone suggest some substitutions that are in the "spirit" of this WOD but involve less impact on the knee... or should I just sub in one of the previous WODs that seems feasible?

Thanks for any advice you can give.

42yom/67/165

It was worse than it sounded. My legs were spaghetti!!!!!!!

as rx'd
23:34

Age-28
6'1" Male 185lbs

as r'xd: 14:28

I think doing this before class pushed me, as I knew I had a limited time frame to complete the workout. I'll have to start doing that more often.

CFWU x 3 (14 consecutive pullups, PR)

14:07 as rx'd

Turning around in a confined space slowed me down a little bit.
Being out of shape did the rest. The motivation and information from CrossFit is unparalleled. No other program compares.

Thanks guys and gals.

12::55
Found that bringing my feet a little wider than my hands when I was preparing to jump helped quite a bit.
Did burpees using DBs as my push up platform so I didn't let my back round out when squatting down.

Been doing crossfit for about 6 months...We really love it... Trish and I have recruited some friends to jump on the crossfit train. My husband, Hammy, usually posts for us, Due to the new recruits I will start doing the posting to keep up with it.....

Carol 41yo/149lbs
scaled down to 15 burpees except for 1st and last round 21.... 17:47

Tricia 37yo/140lbs
same as above

Denise 35yo(second day in crossfit)
scaled down to 5 burpees and doing awesome....
16:20

Corinne 28yo/135lbs (first day of crossfit)
scaled down to 10 burpees
16:20

Our knees and hands are raw from the lunges and the pushups on our gymn's plastic floor :(

Looking forward to tomorrow.....

41yr f 128lbc
CFWU
WOD+22:28
Used 22lb bar. Oh My Gosh, this one hurt! The Burpees killed me! Just when I think I'm getting stronger you throw something like this in that makes me feel like a total weakling. Thanks Coach, keep it coming!! It hurts so gooood! ;-)

19:10---Oy!!!

35/M/176

CFWUx3 (pullups on gravatron at 30)

20:53

I'd like to say as RX'd, but it would be a lie. The bar I had was only 42 pounds.

Getting better.. every week I'm a bit stronger..

45 / 179

as rx'd 19:22

#89 Marcus - We've all been there. Keep at it. Get some, go again!

M/30/193

Watching B fly through the burpees made me temporarily forget how much this was going to suck. Then I tried it for myself, and suck it did. And confirmed my "Freak" label at the gym.

CFWUx2
WOD time: 15:15
Burpee rounds went (21, 13/8, 12/9, 11/10, 7/7/7) tried to keep the breaks brief

41yom 152lb

as rx'd 18:42

my god that was tough, could't do all 5 rounds

pre-snatch balance 108#, 118(f)
wod as rx'd - 11:11
post-tabata push ups, low 2 reps, high 16 reps
core gave out on pu's in last few rounds

18:35

16:43

sub'd
dowel rod lunges and kneeling push up burpees.

Yay burpees (...not!)!

M / 37 / 185

As Rx'd - 14:52

~20 min.

Mix of push-up burpees and the dynamic "drop-explode" burpees. Still mastering the drop method; it increases the commitment level significantly with corresponding payoff in reduced time/increased metcon challenge.

Affirming freak status, I moved a bunch of machines out of the way to create a 50' path.

as rx'd 14:47

24 YOM 178lbs: as Rx'd 14 flat

25 YOF 115lbs: as Rx'd 18:30

Been xfitting 2 weeks now... lovin it

17:01 as Rx'd

25 m 200#

as RX'd

11:26
Had to share the bar with one other guy ...not at the same time obviously, just waited for him to go down and back before I could lunge again...

20:54 as rx'ed.

I have weak knees; can anyone suggest how to work up to the walking lunge?

3 rounds
subbed oh squats with dowel for oh walking lunges
21 "burpees" - kneeling push ups, no jumps
41:01

32 YOF 5'9" 140lbs

17:19
35# bar instead of 45#...otherwise as rx'd

OMG!! I can only assume that "gently kiss the ground" doesn't mean thump your kneecap down on the tile floor and walk with a weird limp the rest of the day. Oops!

8:05 as rx'd

Finished with time of: 13:52 and I met pukie!!!!!

I finished the last set and pushed it hard, walked to the bathroom light headed, spit for a bit and then puked breakfast into the bowl. Is this supposed to happen?

16.14.67
Burpees are tough!

The CF PR Crew:

5min jump rope
CFWUx1

Sub: 15 alt lunges 45# O-bar
21 Burpees (YAYYY BURPEEEEES!!)
5 rounds

Rafael: 15:24
Ruben: 19:29
Gladys: two rounds and then got on threadmil

Angel and Carlos will be suffering through later on today (SLACKERS!!!)

First day doing cross fit and omg, I thought that the overhead lunges and burbees were gonna be cake and man was i wrong. only got 2 sets done b4 i thought i was gonna die.

Teaching cycle class in a couple of hours -- worked bottom-to-bottom intervals into class (in the midst of team trials and pyramid of sprints - it's 30 minutes of hell, I'm told.... : ) Planning on hitting WOD afterwards, but will see....had to sub something for rowing yesterday because several people were hogging the rower, and I happened to pick walking lunges...so smart. So, looking forward to an hour of intense interval cycle training, more walking lunges and burpees....to add to #32 - my dad would say, "and therefore pain is good, and extreme pain is extremely good..."

Watching the video, I just wanted to know where the music came from - would be excellent for cycle class - tried to find it online, but no luck (not that particular version anyway...) Any help would be appreciated. Many thanks!

#70, Appoloswabbie - be safe and keep up the good work : )

As rx'd.

36/M/192/90kg

22:30
Never never ever EVER been so exhausted!

Great WOD!

Fran:
10:39
65#

I'll get to the lunge & burp after the cert class.

18:53
5 rounds for time of:
50 ft OH lunges (18 steps, used green body bar)
21 burpees

Ended w/ 5k in 24 flat (1% inclune)
Legs were wobbly at first!

First crossfit WOD back since before Thanksgiving...love the leg workout. Stopped in Nov b/c I was getting bulky and I wanted to concentrate on running. I missed this too much, though!

160#/33yom
WU
15 push ups, max rep HSPU (5-6 for me), 15 sit ups, 15 OHS [all x3]

WOD
disclaimer: no room in my basement to do more than 2 walking lunges without running into something so did 20 alternating leg lunges per round
20 OH lunges (45# BB)
21 burpees
5 rounds (14:08)

Nice job, folks! Good effort on the WOD video.

Just out of curiosity, does anyone take supplements that does Crossfit? Is it reccommended? If so what is reccommended or where can I go to find the reccomendation? Sorry if this is answered somewhere else. THanks for all the help.

46/M/195
Rx'd....12:33

33m/185#/6'/CF51

12rep CFWUx3 (deep ring dips)

18 walking lunges per round...felt like 50 feet.

I hate burpees so much they just may be my favorite!

20.10 of glorious agony.

M/20?160

Did these wrong...I let the barbell rest on my shoulders. Oh well.

22:26

Thanks Coach, that was a good one

Me: 40yo/M/5'10"/190lbs

CFWU +HSPU 3 sets 15 reps per set

Time as rx'd: 24:32

Nice aerobic workout

Have Fun, Train Hard,

Billy

13:14
Burpees got me today.(Will practice up for next time)
Great Workout!

#147 chadlee51---

For the most part I only supplement low glycemic, natural foods for the crap I used to eat. But I do have a Muscle Milk protein shake in between meals when I'm slacking and haven't planned my day well. I've tried about everything in the book and just am not a big believer in supplements. I think a proper diet will provide the natural energy needed to put in an intense workout. Let genetics take care of the rest. IMHO. The website has some good info about nutrition. Coach recommends the Zone diet by Dr. Sears. I'm gonna go buy the book this week and give it a try.

9 hours later.....my thighs are still screaming! Wife saw me after lunch and asked why I was waddling!

Whats your time Charles M in OK!??!

OPT and AFT you guys are incredible. Thanks B.

great w/o

#4 Neil---

Keep your criticisms to yourself. You won't explode. If only wearing my sox would help me focus and feel like tearing up a WOD then I would do it. ;)

26yo/M/68kg

13.18 as rx'd

"let trailing knee gently kiss the ground...." LMAO, i opted for the "destroy your knee caps with as rapid a descent as humanly possible" approach.

Yum! Sounds like pain is on the menu

5 rounds for time:

16 Dumbbell Overhead Walking Lunges, 20 lbs each hand (50ish feet)
12 burpees

Completed in: 16:33

I was worried that if I did 21 burpees I would be too slow and lose some of the glycolitic effect, so I lowered it to 12. Definitely killed me. Today was a nice warm day in Davis, so I worked out in my apartment complexes parking lot. Definitely got a few "what the hell?" looks.

12 hours post WOD.
Legs very noticeable.
Not real strong.

Am hoping for one of the "Run 5K" or "Row 10K" WODs for tomorrow. Inevitably, this means that it will be some thing like "Helen + Fran + Linda". Annual withholding taxes doubled if you aren't done in 22 miunutes.

40/162
as rx'd
18.18

WoD executed as Rx'd in ~ 25:00.

That was awesome. Felt like someone threw a gorilla on my back on the burpees. Knees got further and further away from kissing anything but air. This should be interesting in 12 hours. HA!

Went off the res again today with:

2 rounds of:

Tabata squats, followed by four minutes of 5x40#db swing and 5x pushup

No time. This was a killer.

bwt 240 age 31
45lb oh lunges 18 (9 each leg) didn't have room to walk
21 burpees (3 sets of 7)

total time for five rds: 24:50

14:50 As Rx'd
After first round, burpee sets broken into two sets of 10 and 11. I about fell on my face when my legs gave out on the final burpee.

Just started back on crossfit. A little time away really shows you how ineffective other programs can be.

cfwu x2

5 rds for time:
OH lunges w/20#db's x 50ft
21 burpees
Time: 28:02

14:05 as rx'd

rx'd 13:06
clean practice

32yom 183# 15:05
I love Crossfit and I love burpees. The overhead lunges were much harder than expected.

24'08" with 20lb DBs vice Oly bar. Burpees with a crisp pushup (I needed the rest) and a jump Lunges as low as I could go without falling over, certainly not kissing the ground, well, maybe like a rich ladies kiss pecking the air on both sides. After lunch did 3x800s.

First time doing a crossfit WOD and I'm smoked. Took 28:24 but I'm pleased. I just hope I can get of bed tomorrow morning.

26 yo
Male
195lbs
5'10"

as rx'd: 11:26

Made up both Saturday and Sunday's WOD yesterday because I dont have access to a GYM on some weekends. My quads were on fire today but I had a decent time for me (only been in crossfit 2 weeks) at 27:00.

The 3 "AMIGOS!"

CL
PS
BJ

as rx'd 18:10 (did last 5 burpee together)

CFWU x 2

as Rx'd 16:40

did 20 x 25lb Turkish get ups afterwards

36/180#/m

As rx'd - 20:35

Weather was nice enough to do this one outside!

As rx'd, 14:47.

14:15 as rx'd

45/160

Warm-up: 50 min spinning class with a psycho chick instructor.
as rx'd
11:53

A little sore after Fran yesterday...
15:04 done in the hotel "athletic club". Burpees were "Brand-X" style (with jump and clap). At least I had the room to myself.

we did this at the station
as rx'd
19:50

16:13 as rx'd

38M/180

CFWU (2 of 3 rnds)

Scaled WOD to 5 rnds of 25-30' Lunges with Oly bar OH and 10 Burpees: 8:05 for scaled program.

Wasn't 100% today so I decided to stay within my bounds and scale this one.

Sam

As rx'd: 10:40

had to break burpees into sets of 12/9 or 7/7/7

44/175

As rx'ed: 14:48

16:22, as rx'd

Took a 10 min break after 2nd round to haul in kid and groceries.

21:21

15.14
as Rxed
20kg BB Over Head Lunge 17m
Burpees with clap

as rx'd 19:05

Scott
18# bar
20:47

15:20 as Rx'd
I hate Burpees!

as rx'd 19:11 (hey, my favorite firearm!)
lunges unbroken; burpees broken 11/10,11/10,11/10,12/9, 7/14

Age 34
BW 145#

As rx'd:

11:45

Workout #1(5am)- 1000m swim (500, 50x10)

Workout #2(4:30pm)- CFWU x3
WOD
DJ :10::07
Terry :12
L-Rod :15::09 (girl barbell)

I took a lot of breaks during the Burpees, but still was able to improve on my last time by like :02 or so. Wow, almost 2 years later and this one still sucks! Gotta love it.

Lynn and Terry- Good job on the WOD. Especially you L-Rod. See you tomorrow.

Get some, Go again!

got kicked out of the aerobics room and had to continue elsewhere. Also, only did 12 burpees rnds 2-5.
19ish minutes

BW 59kg

20kg bar, 20 lunges
21 burpees

34:20

lots of time lost during lunges because of lack of space in the gym and people walking about :|

My first ever WOD. I scaled it down a lot, but it still kicked my butt.

Four rounds of:
10 pound dumbbell walking lunges, dumbbells by side, 50 feet
10 Burpees

Time: Just happy to finish.
--------------------------------------

I've been reading the site for about three weeks now. I'd like to extend a thank you to Coach Glassman and all the others that make this site such a great, free resource for workout information. It's much more than a website, it's a community. The workouts are amazing, and I am truly impressed by what everyone here is able to accomplish.

Tim

Wt: 210#
Great mood (despite full day at the office). Did workout in ext up strs. 1spk.

As Rx'd:

22:06

3x7 on the burpees

WOD as rx'd
12:23

14:08 as Rx'd. Broke burpees into 3x7

Age-37
BW-187

as rx'd 12:03

Brutal.
Eddie 23:00
Evan 20:20
Bernie 17:40

From the moment I started warming up I was alarmed, because I had nothing in me. The WOD proved this. 15.30 using two 20# DBs, which is about 1.30 off my time last go-round. I have no idea what happened. Did it in stuffy, overheated hotel gym, but I can't blame my performance on lack of oxygen.

Tariq

16:01
as rx'd

CWU x3(modified)
as rx'd: 32:46

44 yom 5'5/146

First WOD in a almost a year and if feels good to be at it again. Burpees in sets of 7. Form not too bad. The walking lunges sucked. Had to stop a couple of times during each round to catch my balance. . .

MCLMM

JJJJJJJJJJJJJJJJJJJJJJ

ouch...much worse than it looked on paper. glad i did this at home, ive never grunted more during a workout...

as Rx'd 16:35

about 5 minutes of kickboxing to warm up.

JJJJJJJJJJJJJJJJJJJJJJ

Old and slow!

as rx'd 16:20

1st ever WOD:
CFWU x3
16:17 (scaled down to 3 rounds)

Thought I was in OK shape... guess not:-) Can't wait for another....

- Brian

17:44

As Rx'd
19:30 (knees "kissing" the ground; as if)

David #33 See video posted on main page: Brendan 9:49
Alex #80: ssshhhhh, not so loud, dude. How about building up with some towel pull-ups?
Marcus#89: Welcome aboard. Fasten your seat belt...

Subbed bar for two 8kg kettlebells.
Dodgy burpies the whole way (modtly as sets of 7).

11:14. Happy enough with that!

30 min or so as RX'd at 9,000 ft...and pathetically out of shape.

(cowering in fetal position) I....want....my....mommy...owwwww

Holy Crap!

5 rounds
35# bar OHV lunges 35 yds
15 burpees each round

19:20

Been on CF for 6-7 weeks and this has been the WOD that kicked my ass the most....thighs are screaming. Love it!!

Mark 23:13
Burpees were better, not great but better.

3 rounds of
30 ft. of lunges
10 burpees

9:19

14.39

Only had 3 guys show up today:
Myself--15:20 as rxed
#2-- 16:40 as rxed
#3-- 17:00 for 4 sets

My legs have indicated the need for a day of relaxation...Platoon Sgt says no

10:27 @ Rx'd.

This was my first WOD and it was tough. Time was 19:14. I had to modify it a bit since I don't yet have an olympic bar. Used a weighted bar I made out of PVC pipe filled with sand (9.8lbs). My burpees were a combination of the regular ones and ones where I let my knees touch the ground during the push up phase.

I had to stop for a breather a couple times during the burpees and I used an unweighted bar for the third round of lunges. The burpees were what I found to be the hard part of this workout.

Tariq #202: When you last did this workout, did you use a barbell or the dumbbells?

If you used the barbell last time, the issue may simply have been the dumbbells. It is considerably harder to support weight overhead using dumbbells rather than a barbell. I'm not sure exactly how it works, but it seems to me that the barbell sort of "connects" the shoulders, whereas with dumbbells they work independently, and thus require more focus and energy to keep in a solid position overhead.

BW 168 AGe 38
26:14
burpees very hard, need work
Rx'd

THAT SUCKED. Just starting Cross Fit, but hay no pain no gain. LOL

As RXed...
Tuesday 070313
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

172 lbs
M 29

Time: 12:53

55y.o. 155lb 5'10
16:44 minutes at Rx'd Neat workout.

18:54

Last two rounds of burpees went to pieces.

21:00 flat, 26:10 last time, need to work on the burpees!

Oh my, what a beating. 13:05 as rx'ed, way slower than I had hoped but, apparently, my burpees are very slowwwwwwww. I'll have to remedy that when this WOD rears it's ugly head again in two years.

Pre- Snatch Balance 144lbs
Post- Tabata Push ups on parallettes, lowest was 5 reps

5 Rounds:

DB Lunges (30lb. total) x 50ft.
Burpees x 21

14:22

11:48

20:01. Not good at Burpees.

As rx'd, 14:50.

Burpees brkn 11-5-5; 5-5-5-6, then 3x7's. All full CrossFit burpees with push-up, jump, and clap.

My lungs were burning for 20 minutes afterward. Good one Coach!

39 yom 5'6" 165lb
cfwux2

subbed 25#db in each hand, b/c of narrow hallway. Otherwise, as rxed. 18:51. quads fried from sdhps and thrusters--not sure I got any air on the burpees.

23m
6'1"
200lb

as rx'd

20 min

As rx'd 15:48. My gentle kisses turned into heavy frenches...

39/195
as rx'd

21mns
All sets of burpees broken-11, 10

don't do this workout after doing squats.

bw: 186

As rx'd: 17:40

28yo M 170lb 5’10”
CFWU x 3 5 pull ups 5 ring dips per round

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Time: 22:53

150lb female 32yrs

as rx'd
24:42

Ugggh.

Team Lakeland
Neil: 19:28 Not as low as I wanted or should have been on the lunges

James: 17:something. Sub'ed 25lb bar, did four rounds then pukie came a' knocking. Did normal lunges and pushups for the last round.

26 120# F
As rx'd
16:08
I don't know what you all are griping about, I actually kind of liked this one! Sick.
Maybe in my "endoginous morphinelike substance" induced high I missed a set...na!

Can I just say: I LOVE CROSSFIT!!!!

M/26/181
CFWUx3
WOD as Rx'd: 11.42

22/m/165
CFWUx3
8:15
3 rds, fran style
subbed 65# reverse step OH lunges for 45# walking lunges (24-16-8)
burpees 21-15-9

13:54

had to sub two 20# dumbbells so that i could fit down the hallway doing lunges. took breaks in between movements so that i could complete all unbroken with good rhythm. i like this one. thankfully the MVA call immediately after was a false alarm.

Thought this would be an easier fun run(great workout-kind-of-feeling). Wayyyyy wrong!!!

39 yrs
215 lbs
17:00 minutes

That was very hard!

my name is nando and i do crossfit and lift weights all the time a i love this.
5 rounds per time 10.26

26 YOF 5'7" 120lbs

22:30
30# bar instead of 45#...otherwise as rx'd

Bill 46 yom 180bw

Warm up: 1 mile 6:55
2 X CFWU (SU +25# weight, Back Xtensions +25#)

Messed up and did 50 Lunge Squats with 45# instead of 50 ft. Died on the 3rd set after 150 lunge squats and 63 burpees. Got quite a few crazy looks from the fitness center crowd.

Finished off with some Farmer Carry 75# db, 14pull ups, and 2 sets of 135# rapid bench press, 15, 11reps.

totally Crushed and will feel this in the morning!

rough one.
16:53 as rx'd

pre - snatch balance technique
post - tabata push ups off small paralettes - low 3

17:40
probably less than 50' for the walking lunges.
wanted to take the barbell to the basketball court, but the attendant at the gym didn't like the idea and recommended doing them across the gym. It was fun trying to avoid bumping into all of the machines everywhere.

I am a day behind and can't wait to try this out tomorrow!! Whooo hoo- those burpees look fun!
:)

#247- Bill I did that same thing last time we did lunges on a WOD. I missed the feet and did 4 rounds of 100 lunges instead of 4 rounds of 100 feet of lunges. My legs were smokin! Ha ha ha. You get to feel the burn for days :)

Erin

Light rowing for warm up

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

as rx'd - 24:55

I'd be happy to not see this again for 600 more days.

23:57 as prescribed. Burpees really set me back, I can do the first set fine, but after that is splitsville. I'm sucking some serious wind by the 3rd round...

i'm ashamed to post my pathetic time...
i hope it's the last post & nobody reads it.

30:08

48 YR OLD
200LBS

ratt

26 yo m
203 lb
18:00 as rx'd

17:25 as Rx'd

Burpees are my nemesis!

as rx'd
20:05

was not ready for this...I will be next time! (hopefully not too soon)

23:12 vs 24:35 on 7/21/05. not dramatic pick up in time but wod follows 3 days of skiing where i spent a lot of time skiing/snowplowing with my 4 yr old. 10 min ellip wu 16/16. hr avg 123, hr max 170 (on last burpee).

28/F/105#

30# barbell for walking lunge

burpees really sucked!

time: 14:30

CFWU

One of the few I've been able to write;

As Rx'd

15:05

More to follow :)

Regards,

CFWU 3x

substituted 30 lb. barbell. Burpees all broken sets.

16:08

5 rounds for time of:
10 burpees
10 pull-ups
10 ring dips

10:20
+25# Vest

Rest

10 rounds
Row 250 M
3 HSPU

Coming back after a one week illness.
24:50 with 30# lunges
Wasn't concerned about the time, just wanted to get through it!

in the 15s somewhere need to work on lunge technique

N: as rx'd 14:22
J: As rx'd 11:29

I did the thruster/row WOD yesterday as well. It wreaked havoc on my burpees, however I managed.

36/m/178/5'4"

14:00 w/ depth on lunge suffering especially toward end. I really feel I'll improve on quality next time.

45yo male
bw 185
CFWU x3
WOD as Rx'd 16:02

That hurt.

My good Lord, second week of CF, this sucked more than watching my wife give birth to my second daughter!!! As Rx'd--- 16:25. Thanks coach....

C

First time doing Burpees and Walking Lunges

as rx'd 21:30

Ran 1 mile to the gym (I like to use their gravitron)
CFWU X 3
Ran/Walked home from the gym

lunges 35'
rounds 1 and 2 with 45LBS barbell
rounds 3, 4, 5 with no weight

Burpees sets broken.

8.21 to gym
16.36 CFWU
16.40 home plus setting up garage
24.20 WOD

as rx'd 17:06

27 yo, 5'11", 175 lbs

As Rx'd. About 26 minutes. Cardio is the limiting factor right now. Too much time spent catching my breath.

I r teh sux at crossfit...I only managed 4 sets in 36 minutes, i was still sore from yesterday's WOD :(

15:22 as rx'd

whoa, 25 mins 11 secs...i havent done crossfit for a while but...did it after playing rugby so the time isnt too bad i guess

BW: 248
h: 6'2
20 yrs

WOD done as rxd 24:00

29 yo male
160 lbs
13:48 as rxd

Heartrate 201 at completion.
Rad workout!

About 20 minutes as Rx'd.

WOD as rx'd

13:10

32/5'11"/195

0530:
1-Mile Warm-Up: 10:07
6x200m Sprints (with 45 second breaks): :43, :48, :43, :51, :45, :44 (Avg Pace 6:11/mi)
1-Mile Cool-Down: 10:44

Dumbbell Bent Laterals: 30x40lbs
Back Extension Machine: 30x45lbs
Front Kicks: 3x37

1530:
WOD as rx'd: 21:33

23 minutes, 4th and 5th rounds used 20 pounds for lunges

29/185

had to scale it down due to aggravated shoulder injury. only 3 rds - 9:14.

16:06, as RXed.

Beat last effort by 2.5 minutes, so I'll take it. If I hadn't done a bunch of broad jumps/squats at PT this morning, I'll bet I could have shaved off another minute. My legs were just barely holding on through the burpees. Lunges were only a mental effort.

16:20 burpees broken

M/6'2"/198lbs/29yo

14:37

33 / 230#

20:45

M/6'4"/235/45y

20:09 as Rx'd

it was a hard workout time 18 minutes i'm happy i finished. juan

40M/5'8"/180

CFWUx2
12:32 NOT as Rx'd
wimped out on burpees; subbed straight pushups into rounds 4 and 5 (5 burps, 5 PU, 5 burps, 5 PUs)
Did a filthy 50s yesterday - wiped out this morning

24:58 Burpees broken into 11's and 10's. Looked like a fish on the deck towards the end, and was definitely feeling pukie

M / 34 / 165

CFWU X 1

As Rx'd - 19:56

Had to break up the burpee's 12/9 each round!
One of the hardest WOD for me so far!

3H tele skiing, kind of like walking lunges really...no time after that and before work, but I'll try to get to this tomorrow because it sounds like fun and good training. I may have to convince my boyfriend we should ski friday and not thursday though...

I'm on my second day of CF after a LOOONG layoff, so I'm trying to stick to "consistency before intensity." Accordingly I scaled my WOD way back from the Rx.

2 Rounds
25 lb OH Walking Lunge, 25 feet
5 burpees.

7:42

14:33

3rd Recon Parachute Riggers

Coach, it was great meeting you at the conference on Functional Fitness for the USMC. Even though they refuse to use the name, it looks like everyone agrees that a CrossFit-style program is what we need. I just hope we can get rid of the old PFT!

Burpees suck! I still managed to beat the time of my younger guys, though.

M/39/165
WOD as Rx'd, 15:15

20:10 as rx'd

13:44 as rx'd

16:30

first wod after injuring both knees 5 months ago

lot of huffing and puffing, a few short breaks, but got there in the end

wrist injury
did presses 5x5 30kg instead

This was incredibly tough...almost died on the 4th and 5th sets. Burpee's need a lot of work.

Time: 14 minutes.

Pretty good form on the Lunges...but had to use a turn due to lack of space.

wow, some impressive times out there.

Lunges hurt after the burpees, in my shoulders holding that dang bar up.

had 3 sets of complete burpees, but did two 15/6 sets.

as rx'd
PJ 15:00
Glenn 16:21

cfwu x 3

as req'd 15:19
burpees broken 11/10

Stuck in the garage, without space to do walking lunges, so I did overhead lunges with 45 lbs Oly bar, 15 reps instead of the 50 ft walk, followed by 21 burpees

14:52

146lbs/30yoa

Modified CFWU x 3

5 Rounds for time:
45lb BB overhead walking lunge, 50 reps
21 burpees (very broken)

Time: 16:54

Another burner, almost as bad as Helen last week. Burpees very broken (major improvement needed), lunges only broken enough to turn around in the 25 foot hallway.

BW: 185 lbs
Age:24

CrossFit Edmonton

WOD as Rx'd: 11:56

Rugby practice in the snow, ice, and water.
We did do lunges and burpees though.

M, 41 years
6', 190
13:13 as rx'd

M, 25yrs
5'9", 175
10:03 as rx'd

37/M/190--SYracuse NY
Man...this was after a spin class...not a good idea.
As Rx'd: 12:57

22:30
wu=20 min interval on home stairmaster level 7/8
cfwux1
burpbees are the worst, but back held up with only slight soarness

station wod as rd'd
19:45
that was a good one

M/200lbs/30yo

17:32

M/41/181
subbed 2 20#db for 45#bb
15:24

Then did the yoga class - which made yoga super hard. I think the ladies were wondering why I was sweating so hard...

2nd time of the day this time with the push ups and jump
14:28

N: 14:22
J: 11:14

26m/200#

cfwu x 3, no dips (somebody was camping out over there), 10 reps

as rx'd: 21:24

14:53

24:10...HR avg 149 max 167
Modified WOD in my own garage: sub 20# D-ball overhead walking lunges. Had to work around my son pestering me most of the time! A little harder after doing 3/7/07 WOD yesterday (lots of push-ups).

As rxd; 12:35

as rx'd using a 22# bar, 20:01

15:47 as Rx'd

CFWUx3 (minus pull/dip in prep for later wod) BW 127

As rx'd 19:44; totally crushed

~31:00
Just as I get a bit cocky, CF does a good job of fixing this. This was a humbler for me.

as rx'd: 11.44

12:46

Jeff- as RX'd 10:58
Charity- 30# 10:58
pretty sure we did 5 rounds, slight chance we did 4.

15:51

10:01

Sub'd sprawls for burpees. Oddly enough I inserted burpees along the way and they seemed easier?

13:02, but I slacked on a few lunges ie didn't kiss my knee, but pretty close.

16:58 as rx'd. Couldn't get to this one yesterday, so now I'm behind a day.

39 yom, 167#
46:50

CFWUx3
17:10
Done in the backyard :) Still a little cool in the NorthWest for this but better than going to the gym :)

25:08

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Lunges were done with 3 sets of 5 lunges and then turning around for a total of 15 lunges per round.

I did this yesterday.

25:00

I suck

Mike Donnelly

Kalani Ng
26
5'9"
200
male

As rx'd
15:30

Notes: Got to work on burpee's!

1 cor 9:27

18:48

Not the greatest depth on all the lunges, but touching knee to ground wasn't all that pleasant on a basketball court.

Rx'd

19:30

27:26 legs against a tree, gripping tree with feet to get to max reps of 11 on hspu. Need to work on balance for HSPU. Didnt count rep unless it was clean, many many halfers!

20:49 with mod (used 35# fat bar instead of 45# DB)

Round times:
3:29/4:31/4:30/4:39/3:41

Performed: 070314. Obviously did not suffer enough in the middle rounds.

51 yrs/M/
As rx'ed
lunges were 25'and turned around. Lunges were broken but at least done in the cool grass!
18:19

Age 51/BW 240# This one sucked (I mean that in a good way), subbed 10K bar (22#) and never got that "kiss to the ground," at most a "high hover". Burpees were UGLY and broken (23:34)

17:02 as Rx:

*Used 45lb gripper plates instead of O-bar so I could race my little bro.

And I thought the people who stopped after 3 rounds were wusses. Man, was I wrong--this was much more difficult than I had anticipated.

Missed the last two WOD while I was out of town. Although, to my defense I had just returned from a 7hr road trip back from North Carolina about 30m prior to starting this WOD.

Passing through Tennessee on our trip back we came across an accident. A 20yo girl had apparrently fallen asleep on her way home from UT and ran off the road into a ditch. The car had rolled onto its roof and came to rest against a hill. Her belongings were strewn about within a 20 foot radius of the car. Her windows were all down, and her radio was blaring. When we approached the girl who was wearing her pajamas, she was face down in a pool of blood that was coming from her mouth. She appeared blue, and we were expecting the worst.

I have my EMT license (which actually expires this month I think), my girlfriend is an optometrist, and our friend is a doctor doing her residency at U Penn. The people tending to her when we arrived I'm sure had the best intentions, but were obviously not trained in trauma. They were lifting her head by her hair (without supporting her neck) trying to get a response from her. She was unresponsive to verbal commands and wasn't opening her eyes. I held her head as we rolled her over onto her back. Blood was still oozing from her mouth and covered my left hand. Her breathing was muffled by gurgling from the blood.

We rolled her onto her side while still supporting her neck to allow some of the blood to clear her airway. Our doctor friend performed a quick assessment of her pupils, pulse, and pelvis stability. Others began to look through her stuff to try and find any ID. They were able to locate her wallet and driver's license, checking informatio